Fall 2014 1

The health magazine forBody, Mind & Motivation

Published quarterly by the Lewiston Tribuneand the Moscow-Pullman Daily News

BalanceVolume 6 – Issue 3 – Fall 2014

PACEYOURSELFTake it slow when

starting a new workout regimen

FRESHMAN 15Study says the accepted weight gain of new collegestudents is a myth

HAVING ADINNER PARTY?Tips for a stress-free soiree

CHILD SAFETY SEATSLittle things can make a big di� erence

�  Balance

Fall 2014 �

Heal�. It’s a Valley thing.

A P P O I N T M E N T SLewiston (208) 746-1383Clarkston (509) 254-2730val leymedica lcenter.com

For all of you that live here, it’s more than just a place, it’s a state of mind. We work hard, play hard and love our fishing, our hunting, our farmer’s markets, our baseball. You demand more of your bodies and of your healthcare. And we say that you deserve it. We’re proud to be your healthcare clinic.

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4 Balance

Contents Balance – volume 6, issue 3 – Fall 2014

20

ALSO | CHILDHOOD OBESITY 10 | ORGANIC 12 | MENINGITIS 16

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FRESHMAN 15Study says the accepted weight gain of new college students is a myth

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HAVING A DINNER PARTY?Tips for throwing a stress-free soiree

6COVER STORY

PACE YOURSELFLocal trainers talk about common myths and misconceptions about exercise

Balance is published quarterly by the Lewiston Tribune and Moscow-Pullman Daily News and printed at the Tribune Publishing Co. Inc.’s printing facility at 505 Capital St. in Lewiston. To advertise in Balance, contact the Lewiston Tribune advertising department at (208)848.2216 or Advertising Director Kim Burner at kburner@lmtribune.com, or the Moscow-Pullman Daily News advertising department at (208)882.5561 or Advertising Manager Craig Staszkow at cstaszkow@dnews.com. Editorial suggestions and ideas can be sent to Tribune City Editor Craig Clohessy at cclohessy@lmtribune.com or Daily News City Editor Murf Raquet at murf@dnews.com.

Fall 2014 5

BY BRIAN DUEWEL

Agym membership is costly and not everyone feels comfortable at a public workout center. Oth-

ers aren’t much for jogging in front of the neighbors, either.

So for those anti-gym people, here are a series of exercises you can do at home. With this residential program, you can get in a sweat – at your own place and at your own pace.

Start with the stairs. Take 10 min-utes and walk up and down – at your own tempo – and you’ve just built your

own personal Stairmaster. Do your best to avoid the handrail because that assistance will take some of the desired result out of the exercise.

Next, grab a broomstick and hold it above your head. Slowly, squat as if you’re going to sit in a chair; without hesitation, use your legs and core to propel you back to your upright posi-tion. This is called a squat. Aim for two or three sets. Alternate squats with walking lunges.

Find an open area in your home and pretend you’re in third grade gym class again. Jumping jacks, push-ups,

crunches and mountain climbers are all great muscle builders and calorie burners.

Wall-sits — back up to a wall, bend your knees to 90 degrees and lower your backside against the wall. Sit as long as you possibly can and repeat.

Plank — get down as if you’re going to do a push-up, go to the up position and hold for as long as you can without arching your back, then repeat. For both of these, the key isn’t the number of times you perform the exercise, it’s the duration you can hold it. These are great exercises for core muscles.

Create your own private gym

6 Balance

Local trainers talk about common myths and misconceptions about exercise

BY ANTHONY KUIPERS

F itness and health are not one size fits all.

Deb Hamlett, University of Idaho director of fitness and wellness, said that’s one of the most important ideas people need to remember before starting a workout regimen.

As someone who oversees a program with about 120 fitness classes a week and 15 to 20 personal trainers, Hamlett has come across many myths and misconcep-

tions about fitness.She said most people do not know

how to work out in a way that best fits them. Instead, they become copycats.

“People think, ‘Oh, this worked for this person so it will work for me,’ ” she said.

She said people need to decide what they are exer-cising for. Do they want to lose weight? Do they want to build muscle? Do they want to become more athletic?

“A lot of people start lifting and they choose exercises that are not best suited for their goals,” she said.

That’s why she encourages people to discuss their goals with a personal trainer to determine the most appropriate work-out routine. Then, she said, take gradual

steps in the process of eating healthier and exercising.

Hamlett said people have a tendency “to go overboard” when they first start

working out. They will exercise a lot all at once and end up tired, sore and hating the workout program.

Anthony Robbins, 28-year owner of World Class Fitness in Lewiston, said people need to leave plenty of time for

Hitting the gym? Make sure to pace yourself

“A lot of people start li� ing and they choose exercises that are not best suited for their goals,”

Deb HamlettUniversity of Idaho director

of � tness and wellness

Fall 2014 �

recovery. He said muscles need 72 hours to fully re-cover from a workout, so he recommends about three or four days of exercise, with each day focused on a particular muscle group.

Robbins and Hamlett agree that similar principles should apply to eating.

When it comes to eating, Ham-lett said, clients often will go on a diet immediately instead of gradually incor-porating healthy food into what they eat. This is a sign their healthy eating habits will not last.

Robbins said people should focus on exercising first, before they change their eating habits. Once they get a good regi-men going, it becomes easier for them to buy into a healthy diet.

Otherwise, they are more likely to quit.

“They fizzle out really quickly,” he saidConstantly lifting weights is not al-

ways a good thing either.For certain athletes, like golfers, range

of motion and increasing flexibility is more important than strength. Hamlett said that by trying to bulk up, these ath-letes are limiting their range of motion and hurting their skill.

Robbins said people forget flexibility can be as crucial as muscle gain.

“Flexibility is strength,” she said.People also believe the number of

repetitions they perform is paramount to anything else.

What they should be worried about, Hamlett said, is form. Using the cor-rect form allows them to better target the muscles they want to make stronger. Usually, better form will equal less repeti-tions, she said.

“If you use correct form if you do a crunch, you’re going to do a lot less of them,” she said.

That’s why she worries about people taking part in the increasingly popular CrossFit program.

She said it’s really meant for elite ath-letes, and not for those just starting out.

For those who are out of shape and don’t know prop-er exercise form, CrossFit will not benefit them.

Starting a workout program may seem like a daunting goal, but Robbins recommends people start by making a 90-day commitment.

“They’ll start seeing how their body does feel better,” he said.

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�  Balance

Store managers say people are more aware of what they put in and on their bodies

By Samantha malott

S hoppers are demanding locally produced goods, alongside the rise in popularity among gluten-

free and “free-from” products.Local shoppers are going into the

store with a more educated mind-set

and concern for where their grocer-ies come from and what is in them, Moscow Food Co-op store operations manager Hunt Paddison said.

“People want to know every little detail about their food,” he said. “It’s a trend, not just in our state, but nation-ally.”

Fresh, locally produced goods and alternatives to common, mass produced convenience products are on the rise in stores all over the country.

One of the most significant trends

seen in organic or natural products, is the rise in demand for gluten-free products, co-op wellness manager Kelly Morsek said.

Gluten-free eating was originally intended to treat celiac disease or glu-ten sensitivity, but has recently become more popular for widespread diet plans. Celiac is an autoimmune disease that with gluten present in the body, attacks the small intestine. Gluten is most com-monly found in wheat-based products.

According to the National Founda-

Locals demand gluten-free and locally grown

The Moscow Food Co-op sells a variety of gluten-

free baked goods. Daily News/Geoff CrimmiNs

Fall 2014 �

tion for Celiac Awareness, “The gluten-free diet is one of the fastest-growing nutritional movements in America, gaining popularity for its health and therapeutic benefits.”

“Gluten-free is something more and more people are asking for,” Michelle Keenan, Huckleber-ry’s Natural Market employee in the Lew-iston Rosauers, said.

Products such as Glutino have become a popular item at the Lewiston store as they provide a range of gluten-free snack food, she said.

A hot item recently at the co-op has been the gluten-friendly Epic Bar. Their website describes the Epic bar as “…a 100 percent grass fed animal-based pro-tein bar designed as nature intended.” It is gluten-free, dairy-free, soy-free and comes from vegetarian-fed and hor-mone-free animals, among other added health benefits.

“People are starting to become aware of their bodies,” Paddison said.

They are starting to realize that they are going to feel better overall when they do eat and treat their bodies well, he said.

In their last survey of co-op custom-ers, he said there were demands for even more locally grown produce.

To meet the demand, they have doubled purchase amounts from last year in some local produce, Tiffany Harms, co-op cooperative advancement manager, said.

Paddison added that their goal isn’t to compete with local growers to meet those consumer demands, though.

“We are taking a different marginal approach with produce,” he said.

The co-op will pay the farmers more to be able to sell their produce for less in the store in order to keep the mass-produced and lower priced competitors from shipping in produce, he said.

Bringing in local produce not only puts customer minds at ease as to where

their food is coming from, but cuts back on the carbon footprint of the stores selling them.

“We are by no means a non-conve-nience store,” Morsek said. “Folks are looking for alternatives to convenience products.”

Another alternative that has been gain-ing traction for years now has been nut-based milks as people become more aware of where their milk comes from, she said.

The milks can be made from nuts such as almonds or cashews, that can come in a variety of flavors like vanilla and chocolate.

“Our sales have gone up like 90 per-cent this year” for the nut-based drinks, she said.

Morsek also added that there has been a rise in health awareness and

a search for better alternatives in the products they are using on their bodies such as sunscreens, lotions and sham-poos.

“A cultural moment has happened,” she said. “People are caring about what they are putting on their bodies.”

There were groups of people who ate all these healthy, organic foods but would just use whatever shampoo or lotion was most convenient, not real-izing the amount of chemicals being absorbed straight through their skin, she said.

What a lot of people don’t realize, Morsek said, is that all the chemicals in those sunscreens are being absorbed di-rectly into their bodies. There are natu-ral and organic options that contain little to no harmful parabens or other chemicals, and are just as effective, she said, such as Alba Botanica products.

Mineral based sunscreens are just taking off, she said.

“A cultural moment has happened. People are caring about what they are putting on their bodies.”

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10  Balance

How Lewiston and the Palouse are working for kids’ health

By Danielle Wiley

C ompared to an average weight child, an obese child can cost an extra $19,000 for doctor visits and

medications alone, say researchers at Duke Global Health Institute.

Overall, childhood obesity can cost much more than that, say local educators and physicians, once you include the effects on a child’s overall health, adult health and social life in school.

Schools in Lewiston and on the Palouse — along with doctors — are trying to find ways to promote healthy habits in local youth.

According to the Centers for Disease Control and Prevention, childhood obesity has more than doubled in the past 30 years. They state that children who suffer from obesity have a greater risk for cardiovas-cular diseases and usually grow up to be obese adults. The CDC, partnered with the National Conference of State Legislators, reported that three years ago, 17.1 per-cent of Idaho children ages 10 to 17 were overweight and 10.6 percent of that group were obese.

Dr. Max Williams, a family practitioner in Pullman, said that from what he’s seen, children on the Palouse are healthy overall, but children who suffer from obesity are at risk.

Williams said that children who are obese have a greater likelihood to develop diabetes as well as a higher risk of strokes as an adult. Girls who grow up obese can also have hormonal problems as an adult, and girls who are obese can start puberty

earlier. Starting puberty too young can cause social problems and anxiety, he said.

Many factors contribute to unhealthy weight in children, he said, including eating too much at fast-food restaurants.

“Unfortunately fast-food joints create foods that are high in fat and salt,” Wil-liams said. “They taste great and we end up indulging too much and the portions end up being a little big.

“Between too much on the calorie side, too much fat in our diet and not enough exercise that’s how we end up with obesity.”

The parent factorParents also have a tremendous influ-

ence on weight in a child, since there is a genetic factor to obesity, Williams said. Also, if parents have unhealthy eating hab-its, they set a bad example for their kids.

Williams said overweight children have difficulty with their joints and can experi-

ence pain in their bones. He said kids who are overweight can suffer more from de-pression and mental anxiety than kids who are at an average weight and body size.

“There’s good evidence out there that says kids who are considered overweight are at greater risk of being bullied,” Wil-liams said. “They tend to have higher rates of depression.”

Karla Carper, principal of Camelot Elementary School in Lewiston, said there is peer pressure on children to be a certain body size and kids can struggle with that.

Carper said that her school and others in Lewiston are trying to protect children from these social issues through healthy ac-tivities and nutritious school lunches. The cafeteria system at Camelot Elementary has been changed recently to fit the guidelines of the new health system and the nutrition guidelines of the state.

“All the schools in Lewiston have

The price of childhood obesity

THINKSTOCK/PHOTO ILLUSTRATION

Fall 2014 11

changed what they’re serving children,” Carper said. “There’s a lot more wheat, and fruits and vegetables are served with every meal.”

As for exercise, Carper said, the school has a walking club for students and parents to walk to school every morning. Every Fri-day in the spring students run laps around the school track to earn prizes based on the time and distance they run.

“Social and emotional issues are one of the bigger areas that I worry about for kids,” said Kevin Hill, principal at Moscow Middle School.

Hill said students worried about their weight might skip physical education classes or not go out for a sport to avoid having to change clothes in front of other students in a locker room.

Sugar and caffeineHe said he worries about middle

school students’ access to unhealthy foods, whether provided by the school or not.

“Kids feel tired because of a high sugar content that they’ve eaten, so now they want to take a Red Bull or a Monster type energy drink,” Hill said.

Hill said that the hardest part for middle school children is that during these years their bodies change. He said that kids who come into middle school may be over-weight but when puberty starts they might lose all that excess weight. For other kids puberty may cause them to gain excess weight and lead to issues of obesity.

“The dynamic for middle school is that kids change,” Hill said.

So, Moscow Middle School is promot-ing activities intended to help pre-teens feel healthier and make better choices for themselves. Hill said that during classes students participate in “brain breaks,” exercises such as touching their toes or stretching to help students feel rejuvenated during the school day.

“It helps get kids moving and helps get the circulation going, and it helps with activities that are related to brain patterns. There’s a lot of neuroscience behind it,” Hill said.

Hill said the staff tries to tie in physical

fitness to everything they do. As for school teams, Hill said, “We have

a no-cut policy. So we’re going to take every student that wants to be physically active.”

A good cultureWilliams, Carper and Hill said there is a

culture in our communities to eat better al-ready. There are many community resources, Hill said, that parents can use to help make healthy decisions for themselves and their families.

Williams said Idaho is doing well com-pared to the rest of the nation.

“There’s a culture here that actually em-phasizes exercise and health and promotes it,” Williams said.

“If we can promote healthy food in our schools it will be sure to have an impact,” Williams said.

“The trick is to make things cool. You have to make the healthy things fun,” he said.

Williams said that in his office he tries to substitute juices and sugary drinks with bottles of water. His staff puts stickers and

fun things onto the water bottles and so far it has been working well with his younger patients. The same idea works for fruits, he said.

Hill said that parents who want to help create a healthy diet and regime should talk to staff in their school district.

“P.E. people throughout the district are very much involved and focused on how to keep kids moving and active throughout the school day and in their home life,” Hill said.

He also recommended keeping relaxation time and activity time equal. For example, he said that every hour spent playing a video game or watching TV should be matched with an hour of exercise or fun outside activ-ity.

Williams said that even though childhood obesity is an epidemic in the country, it is a disease that is completely curable.

“The most wonderful thing about this disease is that there is a big reversible com-ponent to it. It’s not as if you are heavy you can never be fit again,” Williams said. “It’s never too late.”

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12  Balance

New Washington State University study says yes

By Tom Hager

W ashington State University researcher Chuck Benbrook and a team of researchers say

they have proved what many thought all along: Organic foods offer more

nutritional benefits than conventional foods.

The researchers looked at 343 papers that were published in peer-reviewed journals. Each paper examined differ-ent plant-based food and measured vi-tamins, antioxidants, pesticide levels or dozens of other important parameters of food safety and nutritional quality.

“We did a meta-analysis using this state of the art technique to answer

the basic question: When you pool together the results of all these studies, the impact of organic farming on anti-oxidant levels of plant-based foods, what do the majority of the studies say?” Benbrook said. “We determined, using this statistical technique, there’s a substantial and significant increase in the levels of antioxidants for organic strawberries vs. conventional strawber-ries and organic carrots vs. conven-

Are organic foods healthier for you?

Fall 2014 13

tional carrots.”Antioxidants are believed to help

prevent chronic diseases like cancer and heart disease. However, just be-cause Benbrook’s study shows organic fruits and vegetables have higher levels of antioxidants, there is no definitive proof that organic fruits directly led to health benefits.

In fact, Benbrook, acknowledges that aspect of organic food is debated.

“It’s not that every organic apple or every organic strawberry or every organic head of lettuce is going to be higher in nutrients than its con-ventional counterparts, but that most organic apples, most or-ganic strawberries and most organic heads of lettuce are going to be higher in anti-oxidants, possibly in vitamin C and a few other essential nutrients,” Benbrook said. “The question is does the 25 percent or 40 percent or higher level of antioxi-dants in an organic strawberry make a difference in the health of the person eating the strawberries? The Stanford team (who did a similar study) con-cluded that there was no strong or clear evidence in the published literature saying that.”

Benbrook, though, points out that he and his team of researchers had nearly twice the amount of published papers to study from, and that feeding trials involving rats and organic food have shown promising results.

“By looking at all these lines of evidence, if they all kind of line up and are pointing in the same direction, then scientists are willing to say there’s an excellent chance the odds are that for people that consistently consume a sig-nificant amount of principally organic fruits and vegetables in their lifetime, they likely are going to have better health than they otherwise would,” Benbrook said.

Even if studies later show the higher level of antioxidants don’t directly translate to better health, Benbrook said his analysis still shows organic foods have higher concen-trations of healthy mate-rials.

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14  Balance

Report says minimal weight gain is normal and some students actually lose pounds while in college

By Kaitlyn Krasselt

W ord of the Freshman 15 plagues college students as they try to stay healthy on a

college budget and schedule.But according to University of Idaho

campus dietitian Marissa Rudley, the reported weight that first-year students gain is nothing more than a myth.

“Sometimes there’s a lot of hype that can make students concerned,” Rudley said. “Research shows college students aren’t really gaining that much on aver-age.”

Rudley cited a 2011 study from Ohio State University that shows students gain an average of 2.5 to 3.5 pounds, which she noted is mostly natural weight gain as college students’ bodies change from adolescents to adults.

Less than 10 percent of students gain 15 pounds or more, and 25 percent of students actually lose weight in college, she said.

That said, healthy eating can be a problem.

“A lot of students face a lack of time and resources or funds to eat healthy,” Rudley said. “A lot of times they have conflicting priorities and are develop-ing how to prioritize health. They’re sometimes choosing between fun — buying a concert ticket for example — and health or buying healthy grocer-ies.”

Dennis Garcia, senior associate di-rector for health and wellness services at Washington State University, said he thinks the Freshman 15 is a reality for

many college students.“A lot of freshmen are used to a

certain lifestyle … their moms used to cook for them and make sure they were getting nutritious meals and snacks and many students were involved in some sort of physical activity or sport in high school,” Garcia said. “Then they get here and all that changes.”

Garcia also suggested birth control may have some effect on weight gain for female college students, though not enough to substantiate the Freshman 15.

Beverage consumption from high-calorie energy drinks to the introduc-tion of beer and alcohol also can lead to college students gaining weight.

Myth of the Freshman 15

Tribune/barry Kough

Less than ideal eating habits can quickly create an extra 15 pounds of weight on college freshmen as they adjust to controlling their own ways of eating.

Fall 2014 15

“Those liquid calories can have a big influence,” Rudley said. “For example, if you add just one can of soda per day, it can cause 10 pounds of weight gain per year.”

But Rudley and Garcia say there are some realistic ways students can live a healthy college lifestyle on a financial budget, without forgoing fun.

Meal planning and shopping with a grocery list is proven to save time and money, Rudley said. She also suggested making meals that provide leftovers and cooking with friends to split the bill. Avoiding late night binge eating, high-calorie energy drinks and exces-sive amounts of alcohol can also help reduce weight gain.

“I usually say two to three drinks per sitting, one to two times per week is OK,” Garcia said.

Garcia also said the biggest mis-take students make when trying to eat healthy is buying too much of perish-able items.

“You have to be willing to go to the store more often,” Garcia said. “Stu-dents buy produce and then it goes bad because they have too much and then they don’t buy it again because they feel

like they’re wast-ing their money.”

Regular exercise and avoiding sed-entary activity can also help students lead a healthier

lifestyle.“I think the most important thing

to remember is that some weight gain is natural and healthy,” Rudley said. “It’s not about the number on the scale, which people tend to really focus on. It’s about eating healthy, getting enough sleep and regular exercise. If you do that you’ll be just fine.”

“I think the most important thing to remember is that some weight gain is natural and healthy.”

Marissa RudleyUniversity of Idaho campus dietitian

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16  Balance

Close quarters, risky behavior can lead to illness with flu-like symptoms

By KAITLyN KRASSELT

W ith flu season around the corner, college students are at an increased risk for ill-

ness and many are accustomed to the annual stuffy noses, fevers and sore throats.

Usually these symptoms mean nothing more than the flu, but in rare cases these could be the first signs of a bacterial meningitis infection, which can leave a per-

son paralyzed or worse within 24 hours.

Emily Tuschhoff, program coordinator for Student Health Services at the Uni-versity of Idaho, said because Idaho does not require a men-ingitis vaccine many college students are unprotected against the potentially fatal disease.

“They’re also at a higher risk because they live in close quarters and engage in risky behaviors where saliva is shared,” Tuschhoff said.

Tuschhoff and a team of volunteers

from UI and Lewis-Clark State College administered more than 600 meningi-tis vaccines on the Moscow campus in the first two weeks of the school year, thanks to a campaign by the Idaho Im-munization Coalition. As a result, more Idaho college students than ever are now protected against the infection.

The Idaho Meningitis College Cam-pus Campaign provided universities in Idaho with free meningitis vaccines to administer to students on their campus free of charge with no insurance co-payment.

“Depending on how old a patient is and their insurance coverage, these vac-cines could have cost students $150 but instead they were free,” Tuschhoff said.

Students living in Greek houses and residence halls are at an increased risk

and were targeted by the vaccination cam-paign.

Tuschhoff said Greek student leaders turned the campaign into a competition among houses. The house with the most students vaccinated

received house T-shirts for their par-ticipation.

According to the National Menin-gitis Association, 800 to 1,200 people contract meningitis in the United States each year, and of those 10 to 15 percent

Meningitis: College students at higher risk of rare but deadly disease

“Depending on how old a patient is and their insurance coverage, these vaccines could have cost students $150 but instead they were free,”

Emily Tuschhoffprogram coordinator for Student Health

Services at the University of Idaho

Fall 2014 17

are fatal. Approximately 20 percent of infections occur in teens and young adults between 14 and 24 years old, and 3 out of 10 U.S. teens have yet to receive their first dose of the recommended vaccine.

Of those who survive, one out of every five will live with permanent dis-abilities such as brain damage, hearing loss, kidney malfunction, paralysis or limb amputation from the bacterial infection.

Tuschhoff said students who didn’t receive the vaccine at one of the open clinics can get one at almost any medi-cal facility. She also said students can help protect themselves with good hygiene and by not sharing drinks or water bottles.

“It’s really rare,” Tuschhoff said. “But because it’s hard to tell the difference between meningitis and the flu with the initial symptoms, it’s really important to try to prevent it.”

Tribune/barry Kough

Flu season is heading this way, including the colleges, where even meningitis may rear its ugly presence.

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18  Balance

Tips for throwing a stress-free soiree

By SUNNy BROWNING

T hrowing a dinner party can seem more daunting than delightful. What kind of food should be served?

Should there be a theme? Who is on the guest list?

For some, throwing a dinner party is just another Saturday night. For others, it can cause acid reflux. Following a few simple rules and tips can relieve the stress of host-ing so everyone can enjoy an evening of good food and great conversation.

The guest listBefore planning a party, think about

who should be on the guest list. Is this a formal get-together? Sneakers and jeans? Are children invited? Think about who you are throwing the party for and consider how fancy it should be.

GQ.com said a successful guest list needs to take a risk. Put people together that might not know each other but whom you see getting along well. Don’t invite all couples – unless that is the vibe you are going for. If guests are allowed to bring their children keep the party simple. Company is more important than fancy food.

Bon Appetit said great guests make great parties. Eight people is the magic number but an ideal dinner party can range from six to 12 guests.

Once you have established a guest list, give people enough time to plan ahead. If the party is casual, making phone calls works great. If you want a more formal invite, send out invitations at least 10 days in advance.

Designing your own invitations adds a personal touch

Try Printcraft in Lewiston – prices vary depending on the type of invitation and start at $3 per invite. Call ahead a week before you want to send the invites.

Allegra Printing in Moscow and Pullman will print custom invitations starting at $25 for 10-12 invites. Prices will vary and call at least three days prior to send date.

Or try an online site like paperlesspost.com where you can email guests online cards delivered straight to their inbox.

The drinksGQ.com said do not delay in offering a

welcome drink. Cocktails, beer or wine can help act as ice breakers as guests arrive. It also gives everyone a minute to meet and mingle before settling in for dinner. Wine is a given, keep cocktails simple. They also suggest doubling your ice estimate – no one wants a warm cocktail.

Always have a few non-alcoholic bever-ages on hand for guests who choose not to drink, for the designated driver or if children have been included with the guest list. Cocktail mixers can often be served as a beverage themselves.

The menuHave the appetizers ready. Keep them

small and light so guests aren’t stuffed come dinner time. TLC Cooking suggests a cheese and vegetable platter or a hot dip with crab, spinach and artichokes.

Plan a low-maintenance meal. Mingling with guests is more important than spend-ing the evening in the kitchen. A successful dinner party starts with a tried-and-true recipe. An evening cooking for guests isn’t

the time to test your skills on a complex meal.

Bon Appetit said to select a recipe that can be done ahead of time and “finished” at the last minute – maybe with a glaze or a quick throw in the oven. Having a meat that can be slowly roasted all day and pulled out at dinner time leaves less hassle in the kitchen and time to clean house before guests arrive.

Tina Poe, chef and owner of Seasons Bistro and Catering on Main Street in Lew-iston, said to be cautious of guest’s dietary constrictions.

“Because of the way people’s diets are going these days, you never know who is gluten free,” Poe said. “Make sure if you are going to throw a dinner party you get that information. And maybe try something they have never had before, something fabulous.”

Finish the evening with cocktails, tea, coffee and dessert. Feel free to buy dessert from a local bakery instead of making it all yourself. Cooking a meal can be tedious and time consuming – purchasing dessert or appetizers can help eliminate stress. If you are going all out, most desserts can be cooked ahead of time and simply set out after dinner.

Poe said Seasons offers an imported cheese appetizer platter full of nice cheeses, crackers, fruit and assorted meats, ranging from $3-8 per guest. Call in advance.

Nectar, a restaurant and wine bar on Sixth Street in Moscow, offers appetizer plat-ters that serve 12 people and range from $15 to $40. Call or go online to moscownectar.com for the full menu.

The Moscow Food Co-op offers a spe-cialty bakery menu full of pies, tarts, cakes, cupcakes and cheesecakes. Go to moscow-food.coop for the full menu – be sure to give

How to host a successful dinner party

Fall 2014 19

48 hours notice. For some food inspiration check out

spoonforkbacon.com for an array of recipes to try before the big day.

The day of Pre-planning can help keep stress to a

minimum. Make sure you have all the ingre-dients you need before it comes down to the last minute. Grocery shopping a few days early and setting everything out lets you see what is missing.

Prep and cook everything that can be done ahead of time. Clean the kitchen up as best you can and always start the evening with an empty trash can and an empty dish-washer – this will make post-party clean up go much smoother.

Don’t be afraid to assign seating – you can even go as far as place cards. Bon Ap-petit said assigned seating is a good thing. Think carefully about the guest list – don’t put couples together at the end of the table, don’t put the most shy person at the far corner. If you have a dominating personality in the group, place them in the middle of the table.

The settingThere must be music. Keep it soft in the

background, guests don’t need to yell over Michael Jackson. Set up a playlist before everyone arrives, alternating between down-tempo and upbeat tunes, with enough to cover at least six hours. Bon Appetit said when it comes to music, set it and forget it.

Having a uniform table setting helps bring the dinner together. Try to have a centerpiece on the table – whether it be flowers, candles or something small and simple. Whatever you choose, keep it short, just enough to decorate the table but not so much that guests can’t see each other.

Keep lighting soft and low. Candles can make a great ambiance but sometimes a little extra light is needed. People generally want to be able to see their food.

If you want to include games and enter-tainment for the end of the evening, pull out an active game like Pictionary or Cranium.

Having an overall theme can help tie things together. It can narrow down the

menu, drinks and decorations. “If I am throwing my own dinner party, I

like to theme drinks and colors,” Poe said. “If you are going to go red, have red drinks with a red meat to make it fun and interesting.”

What to takeAre you the guest to a dinner party? Don’t

show up empty handed. Bring a bottle of

wine – one you intend to drink, not drop off – or a nice bottle of olive oil, said GQ.com.

It is about fun, not perfectionRemember to enjoy the party. Don’t stress

about the food and the setting. The real key to a successful dinner party is having a fun and lively atmosphere – a place guests are reluc-tant to leave and hope to return to soon.

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20  Balance

To keeps kids secure, car safety seat experts say details matter

By KAITLyN KRASSELT

A pproximately 90 to 95 percent of all car seats have some form of misuse, said Moscow police officer Marie

Miller, a certified car seat technician and instructor.

“It’s usually small things like a chest clip too high or low, a loose harness or loose seatbelt,” Miller said.

Miller works with all car seat check stations on the Palouse and in the Lewis-ton-Clarkston Valley to help train car seat technicians and write grants to buy car seats for low-income families in the region.

People like Miller and Linda Rosetti, a registered nurse in charge of birth classes and car seat safety at St. Joseph Regional Medical Center in Lewiston, have made car seat safety one of their top priorities and are working to reduce the risk of death in an accident — the No. 1 cause of death for children, Rosetti said.

“It’s about preventing injuries and death,” Rosetti said. “Parents want to keep their baby safe and they’re trying to do a good job but they don’t read the book or know their car or they’re in a hurry. A certified technician can help.”

Rosetti and Miller agreed that one of the biggest problems for parents installing a car seat is that all cars are different and not every seat is installed the same way. According to Miller, one of the most common mistakes parents make is not changing their cars prein-stalled seat belt so it locks the car seat in place rather than provide slack.

“It’s easy to do but most people don’t know or forget,” Miller said. “In most cars you pull the seat belt all the way out until you hear it

click a few times. Then tighten the belt again. To switch it back, you do the same thing.”

Not knowing which seat an infant or child should ride in is another problem Rosetti and Miller cited for some parents.

The best practice, Miller said, is to keep children in a rear-facing seat until they grow out of it or turn 2, whichever comes later. She said the rear-facing seats are safer for children because most accidents are front-end crashes that throw the weight toward the front of the car. A child in a rear-facing car seat will be pressed against the car seat rather than thrown against the harness, which could cause whiplash and other spinal injuries.

Miller said it’s also important to make sure a child is in the right seat and to keep them in a car seat as long as possible, but once they outgrow it make the necessary changes to keep children as safe as possible. She said there is a difference between best practice recommendations and what is actually law in Idaho and Washington.

“Best practice is what we recommend based on research — what is the best practice to keep children safe,” Miller said. “And then you have the law. Some parents just want to know what the law is and that’s fine, but best practice is what we try to recommend.”

In Idaho, a child must be in the appropri-ate child restraint until age 6, while in Wash-ington the appropriate restraint must be used until age 7. Miller said in many cases it’s appropriate to keep a child in a booster or car seat for longer than the law suggests. She said the appropriate restraint varies based on the child, vehicle and seat, and the only hard and fast rule for determining the appropriate restraint is that a child must be

rear-facing until they reach 1 year old and 20 pounds.

“The law says a child has to be in a cor-rect seat,” Miller said. “And for a child of that age and size, that is the correct seat.”

The car seats Miller purchases to distrib-ute to low-income families in the region can be a rear-facing seat for a child up to 40 pounds, and a forward-facing seat for a child up to 65 pounds.

Miller said the maturity of a child, as well as the type of trip being taken can also affect the type of seat that should be used. For example, she said a child old enough to be out of a car seat might be fine rid-ing across town in a Honda Civic, but that

same child might not be suited to be out of a car seat or booster seat in a cross-country trip in a Suburban where they’re likely to fall asleep and not sit properly.

“There’s a test to figure it out,” Miller

said. “If a child sits buckled in the seat and their legs hang straight down with their butt against the back of the seat, the shoulder strap crosses their collarbone and isn’t off on their shoulder, the lap belt sits across the top of their thighs and not up on their stomach and they’re mature enough to stay that way, then they probably don’t need the booster seat anymore.”

Free car seat checks are available by ap-pointment at St. Joe’s, the Moscow Police Department and several other locations in the region.

“It’s not standard for police departments to have a technician,” Miller said. “I would like to see it that way, I would like to see everyone certified. But right now that’s not the case.”

Little things make a big difference

“Best practice is what we recommend based on research — what is the best practice to keep children safe.”

Marie MillerMoscow police officer and certified car

seat technician and instructor

Fall 2014 21Fall 2014 21

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